well there's this amazing weight loss drug called.....
nah, on the real a lot of folks been asking me how i lost 100 pounds in the last 4 years. i figured i'd put together a few tips that helped me get through!
10 tips for losing weight (no marion barry tho)
if you go down a size or two, buy tighter fitting jeans. not saying you gotta go super hipster skinny ankle sweat, but at least get that waist tighter and tighter. it's positive reinforcement to buy smaller and also helps with slipping the pounds back on if you feel uncomfortable the days after pigging out
substitute swine. find a healthy food that you really enjoy and overindulge on that when you feel like pigging out. make sure it is healthy! for example, mine was sushi. now, tempura, spicy mayo and rice generally won't help you lose weight. sashimi on the other hand, might. also identify quick healthy snacks that you do dig. favorite fruit? a brand of granola bars that you dig? think about a substitute to that quick candy bar or fast food.
keep in mind there's a delay in the time it takes for you to feel full, so slow down! the slower you eat, the less food goes in between the time your stomach is full and your head recognizes it. dave nada also put me down on using smaller plates. psychological but it helps
caffiend. not saying turn into a crackhead but when used in moderation, caffeine will help you suppress hunger in those really difficult moments. use it sparingly and take breaks from it tho. otherwise you will develop a tolerance and replace your tool with an addiction
today's mathemetics. learn the numbers behind what you eat and what you burn. taking in 3,000 calories and 40 grams of fat means you might exercise to almost break even. come in at half that and the pounds will start to shed off even before lifting a finger. start equating that can of soda with the 2 mile walk you needed to burn it and you might start to think twice too
get used to exercise. for me, it made more sense to build in simple things at first to make it seem less daunting. avoid elevators. stop looking for the close parking spots. do a few sets of push-ups spread throughout the day. are there any sports you dig? start walking to the store. walk dogs (walk your friends if you have to). the less of a huge task exercise seems, the less you'll shy away from it.. in theory.
simple modifications really help. cutting out soda (cherry coke zero is pretty convincing, esp if you haven't had real soda in a couple days), minimizing cheese, getting your sandwich w/o mayo, cutting down carbs altogether, grilling instead of deep or pan frying, stay away from butter... these will have a very noticeable effect.
fluids. drinking a full glass (or two or three) before a meal and even throughout will help you feel full faster
small portions more often increase your metabolism. one big massive meal is harder to digest and your body has a tendency to try and hold onto the calories longer (hibernation mode). what i used to do is only buy enough for a small portion, forcing myself to go back to the store for more. i don't keep much in the pantry. also, get in the habit of splitting entrees with a friend (american portions are normally out of control)
psyche yourself. what about being heavy makes you feel the most uncomfortable? is there an embarrassing moment? is there a specific health risk you are facing? is there a particular moment or scenario that is especially painful? find your ugliest feelings associated with your weight. now think of that every time you start to fuck up!
don't allow yourself to get ridiculously hungry. once you've hit that moment, you'll go all out and start making poor decisions.
identify when you are eating the heaviest. is it when you're drunk? when you're stressed? when you're bored? study your patterns and start to think about substitute activities, things to keep you busy or ways to avoid these scenarios (at least temporarily)
this one i haven't tested yet but i've read that taking in a small amount of sugar before a meal will help get you full faster (increasing blood sugar might have an effect on metabolism or perceived fullness?). might be a good look to try and eat a handful of fruit before goin in!
hope this helps! and now, my jenny jones moment....